What more needs to be said…. +35 men turned up for a Memorial Day Murph to honor and remember all thoose who have fallen whilst in the Armed Services…..
Prays encompassed some respectful silence….
Thank You Men, it was my true honor to lead such a special AO.
(Some left before namarama, video attached, apologies if I got some names wrong (early and all that for me))
As always, it is an honor to get out and lead the group. Around this time 5 years ago PeakWeek EH’d me into coming out with him to F3 while drinking a cold one by the pool. It was one of the best decisions I made to say, sure let’s do it.
To celebrate the 5 years I thought it only appropriate to run 5 miles prior to Cletus. It was great to have 11 join in on the fun (Flanigan, VanPatten, Emeril, M4L, Dawgpound, Pilgrim, Bernie, ShamWow, Nemo, BlueHen, and SlideRule)
The past 5 years of involvement with f3 have provided me with many things I wouldn’t have had as a sad clown… lifetime friendships, strengthened faith, improved health, greater faith, perseverance, many laughs, many miles run, and the list goes on and on…
Below is my 5 must do F3 SouthWake list that I shared with the PAX after Cletus. Be sure to check these off the list:
2. Participate in a CSAUP (completely stupid and utterly pointless) event. These are a great way to form a closer bond with brothers that you wouldn’t normally have the opportunity in the normal gloom. Some of the memorable CSAUP’s over the years for me; GoRuck Tough, Beer Ruck, Raleigh Convergences (especially the one below), and ATT Long Ass Runs.
3. Find someone that you can get behind and support. Maybe it is helping them reach a goal or supporting challenges they are facing. You will find that you get so much more by helping someone reach their goal then achieving your own. Many of us in the picture below have had the opportunity to support each other crossing that finish line at the HSHM.
4. Step up and Lead. If you haven’t led a site Q – Do it. Move on to leading a 2nd F or 3rd F. There are many opportunities to become a stronger leader. This picture is the first kids workout I led and my 2.0’s still talk about it today.
5. Put March 21 and the Wrightsville Beach marathon on your calendar (every year). The Wrightsville marathon has become a SouthWake tradition and a great way to get behind our brother CrabLegs! #OurLegsForCrablegs
Now on to the workout….
Warm Up:
Quick mosey over to the grass parking lot for warm ups.
Good Mornings X 10
Jacked UP!
SSH X 50 IC
Seal Jacks X 40 IC
Smurf Jacks X 30 IC
Plank Jacks X 20 IC
Chilly Jacks X 10 IC
The Workout:
Play Ball (two rounds)
PeakWeek brought me out to Cletus for my first F3 workout. I really don’t remember all that we did, but no I almost died out on the baseball field so it only seemed appropriate to get things start on the field.
Here is how it went down…
Partner up. Each partner went in opposite directions from home plate jogging the infield baselines. When the PAX passed 1st or 3rd pate sprint to the outfield foul pole and drop down for 10 merkins. After the merkins sprints to centerfield meeting up with your partner for 10 brokeback merkins each and continue back to home plate. Everyone completed two rounds and held people’s chair until all were finished.
Next up….
Wall of Pain- concession stand
Australian Mountain Climbers X 20 IC
Recover with 10 squats holding wall IC
Ascending testicles, 5 inch, 15 inch, 30 inch X 5 each IC
Recover with 10 squats holding wall IC
Balls to the wall X 20 IC
Recover with 10 squats holding wall
Each of the partners joined up with another group for small group Indian run back to the tennis courts taking the long way by Crazy Ivan.
Finally the PeakWeek special…
One round of suicides on each line followed by partner frog jumps. Each partner did one court and switched with the frog jumps, then switched to wheelbarrows on the way back.
To drive home the pain of the Frog Jumps we did two rounds.
People’s chair until everyone is finished.
Mary:
Announcements:
Bottle share tonight (see Pikachu), helping with HS Food Kitchen tomorrow (see Fritter Foundation), Yogurt will continue to lead sprints after workouts including today. PAX for sprints today: Yogurt, BlueHen, Hoff, Flanigan, Slide Rule, and Kid Cracker. Yogurt will help you get faster – Give it a try!!
I shared 5 F3 Southwake recommendations above.
T-Claps (Recognition):
I brought with me one of the original F3 SouthWake shirts to give to give to the PAX that is newest to the group. Abe was the lucky recipient of the shirt and is challenged to pass this down on his 1 year anniversary. Yogurt who brought Abe out will be his accountability partner. Abe is starting off strong stepping up to take the breathtaker – T-Claps man!!
Prayer:
CrabLegs and all those who have and are serving!
2nd F followed at Dunkin. Congrats to the newest Fritter remembers and thanks M4L for the cake!
Kenny’s Grave had 9 strong PAX this morning. A couple HS guys made the trip down as well. YHC planned to head to Mineral Springs Park for a little something different.
T-Claps (Recognition): Cupid, Pikachu, and YHC for a triple down. 2+ miles EC, Main Event, Ladder Sprints
Skidmark for coordinating his socks to match his shirt
Warm Up:
Frankenstein’s x10 IC
Windmill x10 IC
Daisy pickers x10 IC
Standing inch worm merkins x10
The Workout:
Mosey toward Mineral Springs Park
Stop at rails for typewriter merkins
Upper rail 3 merkins 3 slides, 3 merkins 3 slides
Middle rail 5 merkins 3 slides, 5 merkins 3 slides
Lower rail 5 merkins 3 slides, 5 merkins 3 slides
Over to the hill for Evolution of man with exercises at top and bottom
Crab-walk up – crab cakes x10 IC
Crab-walk down – reverse plank jacks
Crawl bear up – Spider-Man merkins x10
Bear crawl down – mtn climbers x10 IC
Duck walk up – monkey humpers x10 IC
Duck walk down – prisoner squat x10
Lunge walk up – star jumps x10
Lunge walk down – kneel ups x10 IC
Broad jump up – Turkish getups x10
Broad jump down – goofballs x10 IC
Run up – burpees x10
Run down – American hammers x10 IC
*direction of going uphill on some of these made more challenging*
Mosey back toward AO
Stop at rails for some dips
Middle rail x25, lower rail x25
A few of the PAX were coming in slow so YHC decided to through some parking block hops in down the line
Mary: This was a true 6 mins of Mary all in Plank position
Regular plank
Peter Parker Peters
R arm up, L arm up
Nipplers
Chillcut plank
J-lo’s
Side raises
Catalina wine mixers (w/o the merkin)
R leg up, L leg up
Pickle pounders
10 sec count (after the workout was done)
Announcements:
See FB and Slack, Blue Hen’s 5 YR Anni tomorrow at Cletus (EC 5@0430), Wear Red Friday’s
Prayer:
Remember fallen troops and Memorial Day families, Messi’s classmates four wheeler, Unspoken
It was great to be back at the Trot in front of 27 high impact men eager for a “Rock” beat down promised on social media.
FNGs: None
Warm Up: Jog around tennis courts. Circle up in parking lot. 25 SSH, 10 IW, 10 HB, 10 Daisy Pickers, 10 Good Mornings, 10 Seal Claps, 10 Thunder Claps (all in cadence).
The Workout: Jog to the snack shack. Lined up in front of hill adjacent to ballpark fence. Sevens of Merkins and LBCs. Line up against outfield fence for 25 count people’s chair, 25 count BTTW. Lots of chatter/commotion as the chain link fence may not have been as sturdy as Q anticipated for said exercises. Adapt and overcome – headed to the snack shack for 25 count Australian Mountain Climbers and People’s Chair. Chatter continued as PAX lined up on road in two lines. Not sure what PAX anticipated but Q began Frankenstein’s, Gate openings and Lunges up the hill. Mosey to rock pile for medium size rock. PAX lined up with their rock in two opposing lines. Q was at one end in the middle leading the following rock exercises with a couple of 10 count breaks in between: 10 count cadence – Curls for the girls, OH press, Tricep extension, Side twists, goblet Squats, Rut-rows. PAX continued with their rock performing the following exercises on their six: Homer to Marge, chest press with feet 6 inches off, skull crushers, LSF with rock extended above chest and LSF with rock extended behind head (that was a fun one). Chatter was minimal. Hmmm. PAX finally put their rock down and began 25 count of toe taps, side to side jumps (over rock), front and backward jumps (over rock). With rock at feet, PAX completed a square circuit beginning 10 R and then 10 L. PAX switched rocks. Some Mosey and curls. Felt like I was back at ROTC Field Training on the parade grounds. 10 Burpees together. Closed out with 10 cadence counts bicep curls, tricep curls and OH curls. Return rocks to pile.
Mary: Various Yoga positions for cool down.
Announcements: Bottle exchange at LipSync home (whether or not he is home) this Friday; Torch Run; Food Cupboard (need more PAX turnout – See Emeril); Lots of PAX celebrating F3 Anniversaries – Guest Qs coming: Memorial Day workouts and Murph at 0730 (Womble). Check Social Media.
T-Claps (Recognition): Highlighted Rainmaker (Pete McKeon) today as 6th man. Originally from NY/CT, LEO (20 years); Great F3 naming – during an interview with a person in custody, threw his keys to another LEO and inadvertently hit a sprinkler causing the sprinkler system to go off! LOL! Mets fan. LOL! Active 5-6 months in F3.
Prayer: Messi has schoolmates involved in a 4 wheeler accident – doing OK; wear helmets! Injured PAX; Silent / Unspoken prayers. Thank you Fonzie for leading PAX out today in prayer.
EC: Messi (bike), Fonzi, Pumkin Spice, H1N1, Katniss, Pilgrim, Bernie, Crosby, LED, Cupid, ShamWow!, Emeril, Dawgpound, Pikachu, M4L, Skidmark (ruck) and The Natural.
An honor leading you brothers – Dauber.
8 PAX
FNGs: Possible FNG was a no show. The fart sack is strong with this one.
E/C: 2+ 1 biker: Cupid, H1N1, Messi
Warm Up: Quick lap around the track, 20 SSH, IW, Hillbillies, Good mornings, Stretches.
The Workout: 6 cones set out for this workout.
1. Set of suicides
2. 10 LBC at each cone (60 total), crab walk between cones
3. Set of suicides
4. 10 merkins at each cone (60 total), bear crawl between cones
5. Set of suicides
6. 10 squats at each cone (60 total), lunges between cones
7. Set of suicides
8. 10 star jumps at each cone (60 total), duck walk between cones
9. Set of suicides
10. 4 burpees at each cone (24 total), backwards run between cones
11. Set of suicides
12. One more set of suicides for good measure
Mary: LBC, LSF, Box cutter, American Hammer, Captain Hammer
Announcements:FB/Slack, Vote for 2nd f salamander game on slack, Run the Quay – perhaps have a short, 10 min, pre-run F3 workout.
T-Claps (Recognition):
Prayer: 16-bit’s wife’s step father, Banana Seat’s sick family, those a run this weekend. Unspoken and I’m sure I forgot something else.
EC/EC: Cupid lead us in a set of ladder sprints. H1N1, Boy George, Cupid, Modify
EC: LED, Fonzie, Cupid
FNGs: None
Warm Up: None, YHC totally forgot to do warmup, my bad.
The Workout:
Ultimate Frisbee, Shirts v Skins!
For every drop, we did an exercise. Exercise switched after 2 goals. Burpees, hand release merkins, turkish getups, LBCs, squats, few other things.
Every goal, PAX called an exercise the group did. Scorers only had to do half, if they wanted.
Highlights: Some great catches by lots of PAX (even the ones that were out of bounds!), lots of blocks and sprints
High Lights: The glare from the lights, the glare from the Skins
Low Lights: the not-so-glow-in-the-dark frisbee, LED being so tanned we kept thinking he was a Shirt
Mary: None
Sprints: Yogurt, Noah’s Ark, Banana Seat, Sugar, Black Knight, Cupid
Announcements: Try some new AOs out, spread the PAX around!
YHC will be leading ladder sprints post-workout at Fuquay AOs for interested PAX (thinking Mutiny and Kenny’s Grave/Sheepdog). Great way to improve your speed and endurance. Only takes a few minutes, it’s worth it.
T-Claps (Recognition): Happy birthday Yogurt!
Prayer: Dauber’s hamstring, Shredder, Crab Legs. Banana Seat’s kid with pneumonia. H1N1’s travel for work
Extra Extra Credit: M4L and Pablo
Extra Credit: M4L, Pablo, Dawgpound, Axe, Emeril, Cookies, Squatter, 187, Skidmark, Full House, Bullseye
2.0’s w/out their Dads: Bullseye and Gumby
FNGs: Yes. Hospital Name: Trevor Shirk. F3 Name: Cookies. @Dawgpounds BIL. From Colorado. Colorado led to marijuana, led to edibles, led to Cookies.
Warm Up: SSHx30, Imperial Walkers, HillBillies, Fire Hydrants
The Workout: Broke off into 2 “teams” everyone doing the same workout though. Dawgpound led 1 group, Emeril the other.
In between exercise sets kettle bell over your head walk to speed bump. Set it down, run to curb, run back to speed bump, grab your kettle bell over your head walk back to start
Mary:
Plank Drags
Halos
Stretching
Announcements:
Breach has decided to bring awareness to Memorial day this month with the Remember Everyone Deployed (RED) shirt Fridays. For every pax member that wears a red shirt at either Crazy Ivan or Cletus he will donate 1 dollar to help the Fritter Foundation with thier cause this month. @Dawgpound and @Emeril will match and @Pablo’s work will match our overall donation.
Memorial Day workouts in planning stages. Details to come.
T-Claps (Recognition):
Banana Seat won the snickers this morning
Prayer:
Camp Lejuene Marines and their families (accident last night)
Banana Seat Step Dad
Aquamans Step Dad’s dad
Bernie had a couple also..sorry forgot them 🙁
EC: YHC did about 1.5 miles because he couldn’t remember the route and didn’t want to get lost/show up late
Warm Up: Mosey around the parking lot
15 side straddle hops IC, 15 imperial walkers IC, 15 hillbillies IC, 15 mountain climbers IC
Michael Phelps it out
The Workout: Special request from Messi to play Wasp since he missed that day. YHC obliged with a similar game and we moseyed to the baseball field for 3 rounds of Zombie.
Two PAX were zombies, they had to catch everyone else and tag them. PAX had a 10 count to get away (you had to stay within the baseball field), and then the zombies were released. Once you were tagged, you became infected and had to do 5 burpees. After the burpees, you are now a zombie and you have to hunt the rest of the people down. Last person tagged, no burpees. Shoutout to Dovetail for his creative but unsuccessful technique of climbing the fence, it was pretty entertaining to watch.
After the third round, PAX grabbed a rut row sized rock and moseyed to basketball court for a modified Dora.
100 BTTW shoulder taps while partner runs a suicide (half court, full court)
200 butterfly situps while partner bear crawls forward and crab walks back (sideline to sideline)
300 rut rows while partner sumo squats forward and back (sideline to sideline)
PAX moseyed back to flag for Mary.
Mary: On your 6, everyone picked an exercise. I think we did four corners, one legged homer to marge, some sort of breathing-while-tensing-abs exercise, LBCs, and then PAX had a nice day because we ran out of time.
Announcements: Facebook, Slack
T-Claps (Recognition): All the PAX solo posting downrange, way to get after it brothers!
Prayer:
Banana Seat’s stepdad’s recovery from surgery, 16-bit’s mother-in-law’s husband to recover from surgery, H1N1’s travel
17 PAX showed for a repeat workout. A couple weeks ago, YHC performed this Avenger themed workout solo. I thought it would be a great day to share the workout with others this time.
EC: Cupid, Maybelline, Squatter, Chipper
FNGs: None
Warm Up:
Reverse loop around tennis courts with some carioca mixed it.
Seal jacks x20
Ironman take off – deep squat, on the up extend the calves and hold for a 4 count x10
Peter Parker Peters – 4 count on right leg then 4 count on left, x10 each
Upper body stretches
The Thang:
Iron Hulk – 1:4 merkin to rock air press to 10:40
Hulk smash rock slams x20
Hulk curls – grab the biggest rock you can find and AMRAP curls
Mosey over to tennis courts
7’s – WWII’s 4 ct = 1 & Peter Parker merkins
Bear crawl to advance back and forth, last stretch YHC called for spiderman crawl
Capt. America Suicides
suicide to the end of each tennis court white line and back to start. On far end, knee tucks and at start burpees. Increasing by 1 each trip down for a total of 10 reps each after 4 sprints
With about 9 mins to go YHC called an audible for some BTTW. 60 secs but as guys started dropping we modified it to 45 secs. Circle up for Mary.
Mary:
Capt. Thor 1:4 WWI and american hammers, increasing up to 10:40
Dr. Strange circles – on six, shoulders and head off ground, circles with legs together counter clockwise x10 then clockwise x10
Ended with 1 minute to spare
Announcements: See FB and slack, races coming up
T-Claps (Recognition): 2 from Carpex grabbing some EC (Squatter & Chipper) and possibly going for the fritter
Prayer:Injured PAX, H1N1 travels, graduations coming up, Mother’s Day and those first time without moms, Armed Forces, 1st Responders
It was great to do this workout again but this time with some F3 brothers. Great work today men!
BS Out!
FNGs: Nope.
Warm Up: U-Turn has been bringing a full parking lot to Starbucks lately…First Mosey with high-knees and butt kickers to Wendy’s front lot. YHC realized we were right in front of the plaza entrance. Safety first, we moved one more lot over. We’ll likely circle here from now on as there was more room to spread out.
SSH IC x20
Imperial Walkers called by YHC but YHC started Hillbillies, corrected to x15
Hillbillies x10
Leg Stretching R/L, walk-arounds etc.
The Workout:
Lost count of the bikers going – maybe 5?
Others varying w/ varying routes of 3, 5+, 15 for those doing EC EC.
Following the thang, 21 Burpees OYO based on the callout for AO’s to remember Riley Howell – the hero of the UNCC shooting – who tried to stop the shooter and was fatally wounded in the process. God Speed Riley.
Mary: N/A
Announcements: Dad’s workout was this AM, Run the Quay 6/1, check channels/FB for Wrightsville registration link.
T-Claps (Recognition): Aquaman for creating his own route this morning and repeating the suicide hill climb on Irving!
Prayer:
YHC took us out. Riley Howell from the UNCC shooting and all those impacted.